Natural Medical SolutionsChromium is a mineral found in many everyday foods. It is sold as a supplement, usually for blood sugar or weight. The research behind those uses is weaker than the marketing suggests.
What is chromium?
Chromium is a mineral. It is in a lot of foods. Researchers do not fully understand what it does in your body, though it may help you use carbohydrates, fats and proteins.
There are two kinds, and they are not the same thing:
- Chromium (III). The kind in food and supplements. This page is about that one.
- Chromium (VI). A poisonous byproduct of industry. Not something you would ever take.
How much chromium do you need?
Here is something most supplement labels will not tell you. Scientists do not currently think chromium is necessary for good health. Chromium deficiency has not been reported in healthy people.
Back in 2001, scientists did treat it as an essential nutrient and set daily amounts. Those numbers are still quoted. For adults they are:
- Men 19 to 50 years: 35 micrograms
- Women 19 to 50 years: 25 micrograms
- Men 51 and over: 30 micrograms
- Women 51 and over: 20 micrograms
- Pregnant: 30 micrograms
- Breastfeeding: 45 micrograms
What foods have chromium in them?
Plenty of ordinary ones. You can get the recommended amount from a normal mixed diet:
- Meat, such as ham, beef and turkey
- Bread and other grain foods
- Vegetables, such as lettuce and green beans
- Fruit, such as apples and bananas
- Grape, orange and tomato juice
- Brewer's yeast and nuts
One quirk worth knowing. Cooking in stainless steel can add a little chromium to food, because a small amount transfers from the pan.
What are the benefits of chromium?
Chromium is mostly sold for blood sugar. Here is what the research actually found.
Type 2 diabetes and high blood sugar. Studies have had mixed results. The American Diabetes Association does not recommend chromium supplements for people with diabetes, because the benefit is not clear. More research is needed.
Metabolic syndrome. A few clinical trials looked at this. They did not show a benefit.
So the honest summary is that the main reason people buy chromium is not well supported by the evidence.
Can chromium be harmful?
Chromium from food and supplements does not appear to cause harm. But the research on this is limited, so that is not a strong all-clear.
If you have kidney disease or liver disease, be careful with high amounts. Talk to your doctor before taking it.
Who should not take chromium?
Check with your doctor first if any of these apply:
- You take insulin or any diabetes medicine
- You take levothyroxine for a thyroid problem
- You have kidney disease or liver disease
The reasons are in the next section.
Does Chromium interact with any medications?
Talk to your doctor and pharmacist before taking chromium if you take any prescription medicine. The list below is not complete.
Taking chromium with insulin might push your blood sugar too low.
Same concern. Adding chromium might cause low blood sugar.
Chromium can reduce how much levothyroxine your body absorbs. You may not get the full effect of your dose.
Common questions about chromium
Does chromium help with blood sugar?
Do I need a chromium supplement?
Is chromium picolinate better than other forms?
Can chromium affect my thyroid medicine?
Related on this site
Where this information comes from
Written from NIH Office of Dietary Supplements, a public-domain resource from the U.S. National Institutes of Health. Information retrieved 2026-08-21.
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